Push/Pull split

[dive4life]

I'm about to start another split and I'm thinking about the benefits of a push/pull routine.
I never had a workout like that before.Like....chest/triceps/shoulders & back/biceps/forearms.
In fact many years ago, my split was....back+triceps & chest+biceps. Because I had the idea that chest+triceps/back+biceps was "too much" for the bics & trics.

Does anyone has experience with those kind of split(push/pull) and could give me an advice please?

Thanx

[ironwill2008]

This one is all lined-out for you:


*Tom Mutaffis 3-Way Split http://forum.bodybuilding.com/showth...hp?t=120309781

[skarotum]

Push pull legs has always been my favotire split. And I can do each routine again every 5 days which for me has been the perfect amount of rest.

[ljimd]

I've been on push/pull 3 or 4 days a week for three years now. I love it. I do legs on push day. 3 days normally
(M-W-F, push,pull,push following week pull,push,pull), or 4 days (M-push, Tu-pull, Th-push, Fri - pull) if I'm trying to drop some fat or training for a comp.

[SerpentHearted]

personally i've done a push (chest, quads, triceps) / pull (back, hamstrings, biceps) type of split all this year so far, and I almost feel like everything I did before this was a waste of time. Definitely have gotten much better results than ever before.

[JerryB]

I'm about to start another split and I'm thinking about the benefits of a push/pull routine.
I never had a workout like that before.Like....chest/triceps/shoulders & back/biceps/forearms.
In fact many years ago, my split was....back+triceps & chest+biceps. Because I had the idea that chest+triceps/back+biceps was "too much" for the bics & trics.

Does anyone has experience with those kind of split(push/pull) and could give me an advice please?

Thanx

That's primarily way I train. When its time to train the biceps on the pull day and the triceps on the push day I only need to do two exercises.
The push/pull works for me because adding size to my arms has never been an issue.

[dive4life]

Maybe I will try for 12weeks like.....Pull / Legs / Push and see the results.

[tomrose9]

Maybe I will try for 12weeks like.....Pull / Legs / Push and see the results.

I'm doing this after 12 weeks of the UHT program (google). After my first push day I am feeling a ridiculous pump! Hopefully get some more size on and up to 170 lbs before I start my cut!

[dive4life]

Actually is this routine good to increase muscles?

[64PUMP]

This is the routine I've followed for the last year...luv the results!!!

[John Prophet]

a push pull split is very flexible. Within the framework of a push pull you can hit each body part either 1, 1.5, or 2x per week. You can workout either 2,3,4 days per week

Under push/pull I include legs on pull day (obviously)

examples

M-pull
Thur-push


M-push
W-pull
Fri-push
M-pull
W-push
F-pull etc

or the one I usually do...

M-push
Tu-pull
Thu-push
Fri-pull


And one of the best parts of this setup is that you have tons of flexibility in what you do on each day.

Here is what I am doing

M-chest/delts/triceps
Tu-legs
Thu-chest/delts/triceps
Fri-back/more hams

really I am focusing on powerlifting so to make my split clearer, here is what I am doing

M-bench plus accesories
Tu-squats "
Th-bench "
Fri-deads "


So I am hitting chest/delt/tri 2x per week and legs and back 1x per week with hams getting hit on both pull days


I choose to do the push muscles 2x per week but also within a push pull one can split up the push muscles....for instance:

M-chest
Tu-legs
Thu-delts/tri
Fri-back/bi


Like I said, a very flexible setup since there is not much bleedover from day to day

[tnthudson]

This one is all lined-out for you:


*Tom Mutaffis 3-Way Split http://forum.bodybuilding.com/showth...hp?t=120309781

Thanks Ironwill! I may give this one a whirl whenever I switch up.
OP, Right now, I'm on my 7th week of a Push/Pull/Legs (Jim Stoppani, I got the routine off this site) and I LOVE it. I had done chest/tri; back/bi like you in the past, but this Push/Pull seems to be working really well for me, anyway.

[freewait]

I do a push/pull/leg split for the last 8 weeks. Love the results. I'm doing a 2 day on, 1 day off (cardio) thing right now with one day a rest a week (total of 4 days weights, 2 days cardio, 1 day rest). My split was loosley based on this work out plan called Kris Gethen 12 week massive muscle program: http://www.bodybuilding.com/guides/m...building/intro

Basically this:
PUSH:
Warmup: Pushups: 2 sets of 15 reps
Incline Barbell Press: 3 sets of 8-12 reps
Cable Crossover: 3 sets of 8-12 reps
Seated Dumbbell Press: 3 sets of 8-12 reps
Rear Delt Flyes: 3 sets of 8-12 reps
Tricep Dip: 3 sets of 8-12 reps
Cable Rope Overhead Extension: 3 sets of 8-12 reps

PULLS:
Warmup: Floor Bridge: 2 sets of 15 reps
Deadlift: 3 sets of 8-12 reps
Wide-Grip Pulldown: 3 sets of 8-12 reps
Straight-Arm Pulldown: 3 sets of 8-12 reps
Seated Cable Rows: 3 sets of 8-12 reps
Reverse Grip Bent-Over Rows: 3 sets of 8-12 reps
Dumbbell Alternate Bicep Curl: 3 sets of 8-12 reps
Preacher Curl: 3 sets of 8-12 reps

LEGS:
Warmup: Freehand Jump Squat: 2 sets of 15 reps
Dumbbell Squat: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Leg Extension: 3 sets of 8-12 reps
Romanian Deadlift: 3 sets of 8-12 reps
Seated Leg Curl: 3 sets of 8-12 reps
Standing Calf Raise: 3 sets of 12-15 reps
Seated Calf Raise: 3 sets of 12-15 reps

[HeloRugger]

Push pull legs has always been my favotire split. And I can do each routine again every 5 days which for me has been the perfect amount of rest.

Yes! Don't forget the legs.

[dive4life]

But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?

[freewait]

But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?

There are those with more experience so I'm sure they'll chime in, but what has worked well for me when thinking about hypertrophy is lifting 80 to 90% of the 1RM (repetition maximum) around 8-12 reps, three sets on most exercises. (vs strength training being more in the 2-6 reps.) This should include stretching before and after, along with a good diet and rest. I include a warm-up set as well.

On my push days my triceps are not tired but warmed up by the time I get to that exercise. I also make notes in my journal which exercise I do in which sequence (first, second, ...); I will switch that up from time to time.

These are good reads about 'going to failure' http://www.bodybuilding.com/fun/sisco2.htm
http://en.wikipedia.org/wiki/Training_to_failure

[oldspartan]

I like the 4 day split. gets my workouts done in about 45 mins.

Mon - Legs
Tues - Push (pre-exhaust w/ pushups)
Wed - off/cardio - abs
Thurs - Pull (hit pushups again because they're fun)
Fri - Shoulders,Biceps & Abs

[ironwill2008]

But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?

There's no set answer to this question; everyone will respond a bit differently to different workloads/set/rep schemes, etc.

As a very general rule, large body parts (quads, hams, back, chest) can benefit from 3-4 sets of 3-4 exercises each. Everything else will see decent progress with 2-3 sets of 2-3 exercises.

As far as "failure" is concerned, there is no consensus on even how to define the term. My recommendation is that when your form begins to fail, end the set. Don't continue to struggle in an effort to squeeze out additional sloppy reps; they're of no benefit, and can leave you open to an injury.

Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?

As I posted above, 2-3 sets of a couple of exercises should be sufficient. Triceps at that point will have already been pretty thoroughly worked, and it's the overall workload on a muscle that promotes growth/strength increase.

[Legbuh]

I just started a push pull workout about 3 weeks ago (was doing FBWO for a while). Monday is push and I'm still sore in my chest and tris and shoulders for 4 days afterwards. I wish I could feel as much on my pull day. But my biceps and back don't get as sore. I'm gonna try to hammer them a little more.

Along with cardio 4-5 days a week (30 mins of incline intervals on the treadmill) my push/pull is like this:

Mon - 3 compound exercises 2x8-10... one for chest, one for shoulders, one for tris. Then 3 more isolating exercises 2x8-10. I'll finish off with a couple sets of dips if I still have the energy.

Wed or Thurs - Same as above, but focus on back, bis and traps.

Friday abs/legs (if I'm not to sore still from my intervals). My lower back won't let me lift (squats/deads) heavy which stinks... but I like to try to get some of these in.

[tnthudson]

But to be more effective with mass gaining how many sets/reps should I do? 3 sets 'till fail?
Another question is....if I'm going to do push...like.....chest//shoulders/trics.....When I get to the triceps they will be already tired, so I should avoid to do too many sets, right?

You can find stickies on the forums and also search for "3 day splits", "exercise programs" or whatever right here on bb.com, but here is the 3-day split that I'm doing; Stoppani explains why the rep schemes are listed like they are and explains the program pretty well:
http://www.bodybuilding.com/fun/begi...s-phase-3.html
You may even want to follow the link on that page to the beginning phase of his entire program, it explains the benefits of upper/lower splits, 3-day splits, 4-day, etc.

[KeithTheSnake]

Tonight, I started an every-other-day push/pull split with concentration on compound lifts. I was so excited about the effect of this training regimen many years ago, that I can hardly believe it slipped from my memory. I'm glad to be back on.

I'm coming off a three-day-per-week full body program. I'm gently increasing volume to take advantage of the extra recovery time. The full-body training can become tedious with too much volume, as there comes a point where the session gets too long.

I think this is the perfect time to return to this split, as I'm healthy with none of those nagging minor injuries that can hamper lifting.

In my enthusiasm for the new training program, I had to come to the forum to read the input of others about this split. It's gratifying to see that others have experienced success with this time-tested routine. This is one in which I have great confidence.

[ioveme2]

Semi-interested in this split.
I just done 1 bodypart a day, 5 sessions a week and have seen amazing progress. So i wonder if this could take me to another level

[dstprl]

Does anyone have a push/pull workout routine for women? Just looking to change things up.

[smokinal]

Does anyone have a push/pull workout routine for women? Just looking to change things up.

I'll let some of the females chime in and correct me here but I don't think a split should be gender specific.

I feel some of the most important factors to consider are:
---Finding a split that fits your lifestyle/schedule. If you can't fit it in, you won't do it
---A split you enjoy doing. If you don't enjoy it, you won't stay with it
---And, of course, a split that meets the requirements to reach your goals. Whether its bulking to gain muscle/size; slimming down; increasing a cardio specific activity; increasing an endurance or explosive activity; etc...

[blue9steel]

I run a push/pull split. I like it because it lets me do deadlifts and squats on different days.

[KidFreeze]

Old thread but since push/pull/legs is my favorite split I will chime in.

Day 1 Push
Chest: Incline BB bench, Flat BB bench, DB fly's or Dips - Total of 9 -10 sets
Shoulders: Alternate weekly with some kind of overhead press. & DB side lateral raises. And always bent over lat raises. Total 9-10 sets **I only do two exercise for shoulders because they get blasted doing chest**
Tri's: Start with a compound movement first, usually close-grib bench, then an isolation move.


Day 2 Legs
Squats - 4 sets, not counting warm-up
Leg curls or SLDL
Calf work

Day 3 - Rest - 1 or 2 mile run

Day 4 - Pull
Compound move: Alternate weekly with (deadlifts - 3 sets 5-6 reps) and (Bent-over BB rows - 4 sets)
2 more exercises for back, either pulldowns, T-bar row, pullups, etc.

Day 5 - Rest - 1 or 2 mile run

Repeat

I find frequency, for me, works better than volume. I aim to hit a body part twice every 5 days.

[PSUPOWER]

Great rotation Kidfreeze. I follow that same exact rotation as well. Always enjoyed a day off after lower and pull days.